Big game tonight at University of Lethbridge. LCI will be facing off against Raymond. As always, it looks to be an exciting affair.Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)
Week 3 of 3 of 4 day Tabata Routine
Air Squat/Lunge/Back Extension/Box Jump (14/20)Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
WEEK 3 OF 3
Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)
Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
For Time
20 Box Jumps (24/20)
20 Deadlifts @ Bodyweight
20 Toes to Bar
15 Box Jumps
15 Deadlifts @ Bodyweight
15 Toes to Bar
10 Box Jumps
10 Deadlifts @ Bodyweight
10 Toes to Bar
5 Box Jumps
5 Deadlifts @ Bodyweight
5 Toes to Bar
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